WOD Blog

Tue, Dec 6 2022

Happy Birthday: Derrick Will
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3194 days ago)

12.6.2022


(Check In)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
1:00 Jump Rope
5 Sit Ups + Knee Extension
5 Inch Worms:


2. Workout Prep
1 set:
1 Shuttle Run (50’)
5 Sit ups
10 Double Unders
5 Push Ups


Workout
Scott VanderSHOOT & Ben Freaking Davidson

6 Sets (1 Set every 2:30)
200m Bike Erg
15 Sit Ups

--Rest 5:00--

6 Sets (1 Set every 2:30)
40 Single Unders
12 Bar Push Up


Target time each set: 1:30-1:45
Time cap each set: 2:00


Cooldown/Mobility
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

Planned: Tue,Dec6,2022 Fri,Dec2,2022